What should I eat first to avoid blood sugar spikes?

This page is about food sequence and timing — not portion sizes. Eat the same plate in a different order and your glucose curve changes dramatically. Vegetables first, then protein, then carbs last. Even a five- to ten-minute gap between courses measurably blunts the spike. Unlike most wellness advice, this one has clear mechanistic backing and continuous glucose monitor data behind it. If you're looking for how much of each macro belongs on the plate, that's a different question — covered in our plate-ratio guide. This guide is about the order you put food in your mouth.